nothing wrong with them if you are ready for them. I meant going from 0 tempo to running 300’s at 70-75% would knock anyone around.
Yeah that would be cool. I had heardthat guy was Jam somewhere.
They said he trained the national team.
I been on the CAD program the past three weeks, I have to say after performing skips-throws-buildups that I feel very powerful.
Mon:
Depth jumps 5x4
Jump squats (flat) 4x8x20%
clean 5x3
Squat 2x4x70
rdl 3x4
Thur:
Squats
Snatch 4x3
Jump squats (angle) 2x8x20%
Depth jumps 3x5
runner 3x10
Today for squats I did 6 warmup sets follow 405x3, 425x1, 475x1 easy. Gonna kick off a mod gpp on Monday:
Mon: 12x20
Tue: 3x300 rest 5mins
Thur: 12x20
Fri: 4x200 rest 4mins
You have any eligibility left? They could use you at rb.
Yeah true.
Really if you take Charlie saying BJ ran 7x300 tempo and look at the structure of his program it’s really very similar to Franno GPP. The long hills in a way sub for the split runs in a longer more drawn out GPP. I’m sure this has been discussed.
Of course every sprinter does overdistance. Even BJ and Donovan ran some 200’s even though both seemed to train mainly 150 and less.
Dan Pfaff does no tempo, whats your thoughts?
Neither did Tellez both have been extremely succcessful. You could call the weekly 8-10x100 tempo as they are just buildups. Pfaff does the same thing on grass very frequently.
Tellez is different because he didn’t do traditional tempo he still did tons of overdistance work. Dan didn’t do any tempo and the one day of overdistance work was quality more along the lines of CF CSW.
True. To me this says traditional tempo as in low intensity running is not a requirement for world class performance. It works but you don’t have to do it. Pfaff of course does a lot of volume of tempo alternative.
It depends how you look at it, most athletes have had enough of traditional tempo by the time they get to Dan so they already have that base under them. My belief is similar to Dan’s in that I would rather perform CSW or spec end work because it’s higher quality and seems to do more for my fitness levels then snailing around 2000m of ext tempo.
I don’t recall discussion around Ben doing 7 x 300, what I do recall is him hating 300 SE and Charlie dropping it.
I found this from Charlie re 300 tempo
Tempo 300’s:
I’ve used this session a lot over the years. Keep the recoveries at 100m walk (@=1-1:15min), but reduce the pace. 65% of max. is more appropriate, but be
honest when calculating your projected best time for the distance. It will seem
like you’re crawling pace-wise, but that’s OK; remember that by design this
session is meant to be aerobic. Since you moving up to the 400m, you may need
to start at 6 reps, and add 1 a week until you reach 10. If you are struggling with
6x300m at 65% of max, you need to try shorter distances (100-250m) first. The
transition to 400m is often difficult and not for every athlete.
Did CF also mention his crew did 6-5-4-3-2-1 in GPP? I don’t think it’s smart for a 5’7 195 sprinter to be doing 7x300 or 6-5-4-3-2-1 - any thoughts?
Why would your height and weight have anything to do with you doing longer tempo? Your body type should have nothing to do with it.
Read this thread because it has been mention several times. Would you have a 6’5 340lb ol performing 200m tempo runs? If so your a dumb ass.
He did at the seminar I attended as follows
600m breakdown
600 walk 600
500 walk 500
400 walk 400
300 walk 300
200 walk 200
100 walk 100
I did it a few times but personally didn’t like it that much and switched to
100
200
300
400
400
300
200
100
all with 1 min rec
with tempo you can get pretty creative CF talked about doing Long tempo as split runs
300
500
600
500
300
IMHO the key thing is to do what works for you and means that you will do it.
You are a 400m guy?
I’ve read the thread. It was my polite way of saying you are lazy but I apparently have a little more tact than you have. 340 lbs is a rather extreme example… but not what we are talking about here. (the thread is called Old Working Athletes)
My point is that we tend to train in our comfort zones. Slimmer athletes tend to “like” doing 300’s and heavier athletes can’t fathom running that far. You can split it up into 100’s and 200’s if it make you feel better but it is still the same volume of tempo.
attempted to be, now… who bloody knows :rolleyes:
Here is another bit and probably the last I quote
[i]Average Volume of tempo…
Typically the session volume would be as follows:
100 specialists - 2000 meters per session - 3 times/week
400 specialists - 3000 meters per session - 3 times/week
800 specialists - 4000 meters per session - 3 times/week
Upper limit is 75% effort levels over distances of 100-400 meters per repetition.
Although the volume of each session would adhere to the above guidelines, the
length of each rep would result in different training effects.[/i]
This is from http://www.charliefrancis.com/store/Scripts/prodView.asp?idproduct=37 which I seriously suggest investment in especially as there is a sale on right now.
I got all of that, come on bro 2000x3times weekly is tough for athletes who can’t get therapy daily.